women’s health

Women’s Health

While female runners need more calories than non-runners, women generally require fewer total calories than their male counterparts. Women need to make wise choices in order to ensure that they're getting adequate total carbohydrate, protein, and fat on fewer calories. Women runners tend to assess body weight from several angles: health, vanity, and sports performance. Many women want to know their "ideal" body weight, but it can be difficult to determine a number. You'll need to assess a variety of factors, including your body-fat percentage, your current body weight, your medical history, and your running goals. It's important to remember that the leanest runners aren't always the fastest, and to look at your total health picture.

What's a speedy gal to do? The answer: Choose wisely. Female runners need a solid nutrition foundation: a daily mix of 2–3 fruits, 3+ servings of vegetables, 2 servings of lean protein, 2–3 servings of low-fat dairy products, 3–5 servings of good fats, and 6–12 servings of grains and other carbohydrates daily. You can adjust this according to your training volume and any weight loss (or gain) goals.

Women’s Health Tips

Calcium

Calcium is crucial for bone building and strength, as well as muscle contraction and heart function. You can be sure you're getting the recommended 1,000-1,300 mg of calcium daily by eating foods such as yogurt (350-400mg/cup), low-fat milk (300mg/cup), and calcium-fortified orange juice (300mg/cup).

Protein

Women who run need 25% more protein than non-runners. You can meet those needs by including 2-3 quality sources of protein in your daily diet. Good choices include fish, skinless chicken, eggs, tofu, Greek yogurt, Low-fat cottage cheese, beans, and whole grains.

Fuel Up to Go Long!

Many female runners either underestimate or purposely under-fuel before or during long training sessions in a misguided attempt to cut calories. Women should never skimp on crucial pre- and mid-workout calories, as this usually leads to poor running performance and higher rates of injury and illness. Your body, your running, and your weight will be best served if you eat before you head out and continue to fuel during long runs.

Combine soy milk and yogurt in blender. Add frozen banana pieces, spinach, blueberries, and wheat germ; blend on high until ingredients are thoroughly mixed together. For a thinner smoothie, add a little water.

Barley Stuffed Tomatoes

6 servings; 1 serving = 1 stuffed tomato and 2/3 cup kale

Fun Fact: Though they are often classified as vegetables, tomatoes are actually the fruit of the tomato vine. Feel free to count them as whichever you prefer; just don't try to count them twice unless you eat 2 servings in one day!

Preheat oven to 400 degrees. In a small bowl, whisk together mustard and cider. Spread evenly on pizza crust. Top with spinach, brie, and then apple slices. Bake for 15-20 minutes, or until crust is crisp and cheese is melted.

New York Road Runners serves nearly 600,000 runners of all ages and abilities annually through hundreds of races, community open runs, walks, training sessions, and other running-related programming, with nearly 250,000 youth participating in free fitness programs and events nationally, including 125,000 in New York City’s five boroughs.